Pamusoro pekutsvaga kusanganisira mbeu dzakawanda zvakakwana mukubika kwako? Neniwo. Panguva ino, ndaive ndichiongorora mhasti, yekare yezviyo yeguten-isina mahwanda kubva kuFar East. Mushonga une unhu hwakanaka uye unogadzira nokukurumidza, uchiita kuti uve chinhu chinonaka, chakanaka, zviyo zvakakwana kufunga nezvekudya kwezuva rose.
Kufanana nemafuta ose, usati wabika mapirasi uisuke zvakakwana pasi pemvura inoyerera wozobvisa tsvina chero ipi zvayo yaungawana. Nhungamiro yakawanda yekubika iyi ndeyekuwedzera imwe chikamu mapira maviri kusvika kune zvikamu 2½ mvura, kana muto kana mvura. Itai kuti mapira nemvura viradze muhari, vhura moto, vifukidze uye simmer kwemaminitsi makumi maviri nemashanu kuti muwane rify-rice rakafanana nematekete akaumbwa. Kuti upe ruvara rwemichero kune zviyo, isa mbeu mukati memvura yakaoma pamusoro pehutambo hwehutori usati waisunganidza pamwe nemvura uye uite kuti vashandise kakawanda. Pavanotendeuka ndarama, mushure memaminitsi maviri, vaudzei kune iri kubika kubika mvura.
Kana kuti, zvinogona kushandiswa zviri nyore muchero kana bhari muzvimedu uye zvimedu, zvakadai seTurkey Sausage inobaya mwoyo, Broccoli Rabe uye Millet Soup. Mhemberero mumusase inopa mukanyiwa wemushonga wose, saka unouya pamwe chete nyore nyore. Iwe unogona kuwedzera piniki kana maviri epepuru tsvuku yekateti yakawedzerwa. Uye unzwe wakasununguka kuedza zvimwe zviyo panzvimbo yemashiripiti; ingoshandura nguva yekubika maererano nematauriro.
Zvamunoda
- ½ pound isina kucheneswa mutseji wakagadzirwa, munyoro kana kuti zvinonaka
- 2 tablespoons maolivhi, akaparadzaniswa
- 1½ makapu eiii
- 1 guru bunch broccoli rabe, yakasarudzwa
- 8 makapu pasi-sodium chicken muto
- Kosher munyu uye pepper inotanga pasi kuti inwe
- ½ cup cup
Nzira Yokuita Izvo
Muchikwata chikuru kana kuti chiDutch, kupisa imwe punikiyo yamafuta omuorivhi pamusoro pemhepo inopisa. Wedzera sausage uye shandisa maminitsi matanhatu kusvika kumaminitsi 8, uchiiputsa ne spatula mumaduku maduku, kusvikira yakasvibiswa, ndokudhonza mucolander uye kuisa parutivi.
Muchikwata chakafanana kana chechiDhodho, chengeta mafuta ekusikira emafuta omuorivhi pamusoro pemhepo inopisa. Wedzerai anyanisi uye sunga kwemaminitsi mana kusvikira ndarama. Wedzera broccoli rabe uye ubike, zvichiita kuti, pane maminitsi mashanu kusvikira bhurocha ra broccoli rinotanga kumira zvishoma uye rinotanga kuva nyoro. Wedzera muto wekuku, munyu uye pepper, ita kuti moto uwedzere uye uuye kumamota. Wedzera muto uye uchengetedze musanganiswa pataita simbi, kubika muto usina kufukurwa kwemaminitsi anenge 20 kusvika ku25 kusvikira mbeu dzisina kunyorova. Wedzera ganda rakagadzirwa, uye uwedzere imwe kapu kana kuti mamwe mvura kana mamwe muto, sezvinodiwa, kana muto wacho wakanyanya kuoma. Simmer kweimwe maminitsi gumi kuti uenzanise mavhenekera uye tora uye gadzirisa huwandu hwemunyu uye pepper kana zvichidiwa.
Shingairira kupisa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 292 |
| Total Fat | 14 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 50 mg |
| Sodium | 1,602 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 5 g |
| Protein | 26 g |